Wednesday Wod 1.10.18

A.
5 Tough Sets
Back Squat x 3

Followed By 1 Set of Max Unbroken
Back Squats @80% of 1RM

B.
21-15-9 Reps For Time
Hang Power Clean
Front Rack Reverse Alternating Lunge
C2B Pull-up
135/95#

Rest Enough To Recover

C.
5 Sets
50′ Hand Over Hand Rope Pulls (Heavy)
Max Effort (Time) Sandbag Bear Hug Carry
160/110#

D.
3 Sets
Bent Over Barbell Row x 10

In Between Sets Perform 20-25 GHD Sit-ups

E.
Optional Second Session (Later In The Day)
Track Run
3 Rounds
200 Meters All Out Sprint
Rest 1 Minute
200 Meters All Out Sprint
Rest 120 Seconds
400 Meter Run (At 5K Pace)
Rest 120 Seconds
800 Meter Run (At 5K Pace)
Rest 1 Minute

Make Sure To Warm Yourself Up Real Well Before Starting These Sprints.